Borden Noon – BK Lactic Tolerance Warm Up: 500m Kick: 150
- 3 x 50 BK Kick on 1:30
LAP: 100
- 4 x (25 BK Fast, 25 easy) on 1:30, 2x Build
Lactic Tolerance: 350 (700 recovery)
- 50 BK Sprint, 2 x 50 easy on 1:00 (act: 38)
- 75 BK Sprint, 3 x 50 easy on 1:00 (act: 1:00)
- 100 BK Sprint, 4 x 50 easy on 1:00 (act: 1:24 … tough)
- 50 BK Sprint, 2 x 50 easy on 1:00 (act: 1:02 … tough)
- 75 BK Sprint, 3 x 50 easy on 1:00 (act: 39)
EN-1/2: 300 / 150
- 4 x 100 BK on 2:00, swim 1:40, #4 1:35
Race Pace:
4 x 25 FS on 30, swim 19
LAP Kick / LaTol Kick: 50 / 50
2 x (25 FS Fast Kick, 25 easy)50 FS Max kick, 100 easy
Swim Down: 200